If you’re a bodybuilder looking to target and strengthen your upper back and neck muscles, then you’re in luck – we’ve compiled a list of 8 highly effective trap-building exercises just for you. These exercises not only help to improve your overall physique, but they also help to build strength, improve posture, and prevent injury. In this article, we’ll cover everything from exercise technique to tips and tricks to help you get the most out of your workout.
So without further ado, let’s dive into the world of trap-building exercises!
1. Types of traps and their functions
The trapezius (or traps for short) is one of the largest muscles in the upper body, and is located on either side of the spine, extending from the neck down to the mid-back. The traps have three distinct sections, each of which performs a specific function:
Upper traps:
The upper traps are responsible for shrugging your shoulders and tilting your head back. They also provide stability to your neck and upper back. Exercises that target this area include barbell shrugs, dumbbell shrugs, and upright rows.
Middle traps:
The middle traps are responsible for retracting your shoulder blades (bringing them closer together) and stabilizing the shoulder girdle. Exercises that target this area include prone “T” raises, cable face pulls, and bent-over raises.
Lower traps:
The lower traps are responsible for pulling your shoulder blades down and back, as well as depressing (lowering) your shoulders. They also help to support good posture. Exercises that target this area include reverse flyes, prone “Y” raises, and chin tucks.
2. Barbell shrugs
The barbell shrug is a classic trap-building exercise that primarily targets the upper traps. To perform this exercise, follow these steps:
Step 1:
Stand with your feet shoulder-width apart and grab a barbell with an overhand grip.
Step 2:
Let the barbell hang down in front of your body with your arms straight.
Step 3:
Shrug your shoulders up towards your ears as high as possible.
Step 4:
Hold the position for a moment, then slowly lower the barbell back down to the starting position.
Repeat for 3 sets of 10-12 repetitions.
3. Cable face pulls
Cable face pulls are a great exercise for targeting the middle traps and improving posture. Here’s how to do them:
Step 1:
Set up a cable machine with a rope attachment at chest height.
Step 2:
Grab the rope with both hands and step back so that your arms are fully extended in front of you.
Step 3:
Retract your shoulder blades and bring the rope towards your face while keeping your elbows high.
Step 4:
Hold the position for a moment, then slowly release back to the starting position.
Repeat for 3 sets of 10-12 repetitions.
4. Dumbbell shrugs
Dumbbell shrugs are a versatile exercise that can be done with a variety of weights. They primarily target the upper traps. Here’s how to do them:
Step 1:
Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your arms straight at your sides.
Step 2:
Shrug your shoulders up towards your ears as high as possible.
Step 3:
Hold the position for a moment, then slowly lower the dumbbells back down to the starting position.
Repeat for 3 sets of 10-12 repetitions.
5. Prone “T” raises
Prone “T” raises are an effective exercise for targeting the middle traps. Here’s how to do them:
Step 1:
Lie face-down on a bench with your arms straight out to your sides and your palms facing down.
Step 2:
Retract your shoulder blades and lift your arms up until they are parallel with the ground.
Step 3:
Hold the position for a moment, then slowly release back down to the starting position.
Repeat for 3 sets of 10-12 repetitions.
6. Reverse flyes
Reverse flyes target the lower traps and are a great exercise for improving posture. Here’s how to do them:
Step 1:
Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing in towards your body.
Step 2:
Lean forward slightly and retract your shoulder blades.
Step 3:
Lift the dumbbells out to your sides until they are parallel with the ground.
Step 4:
Hold the position for a moment, then slowly release back down to the starting position.
Repeat for 3 sets of 10-12 repetitions.
7. Chin tucks
Chin tucks are a simple yet effective exercise for targeting the lower traps and improving posture. Here’s how to do them:
Step 1:
Stand with your spine straight and your feet shoulder-width apart.
Step 2:
Retract your shoulder blades and tuck your chin in towards your chest.
Step 3:
Hold the position for a moment, then slowly release back to the starting position.
Repeat for 3 sets of 10-12 repetitions.
8. Bent-over raises
Bent-over raises are a great exercise for targeting the middle traps and improving posture. Here’s how to do them:
Step 1:
Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing towards your body.
Step 2:
Bend forward at the hips until your torso is parallel with the ground.
Step 3:
Retract your shoulder blades and lift the dumbbells out to your sides until they are parallel with the ground.
Step 4:
Hold the position for a moment, then slowly release back down to the starting position.
Repeat for 3 sets of 10-12 repetitions.
Tips for maximizing your trap-building workouts
Tip 1:
Make sure you warm up properly before each workout to prevent injury.
Tip 2:
Focus on form and technique first and foremost, then increase weight gradually as you become more comfortable with the exercises.
Tip 3:
Don’t neglect other areas of your body – it’s important to maintain overall balance and symmetry in your physique.
Ideas for incorporating trap-building exercises into your fitness routine
Idea 1:
Add these exercises as part of a larger upper body workout routine.
Idea 2:
Superset trap-building exercises with exercises that target the chest or shoulders.
Idea 3:
Incorporate these exercises into your daily routine – for example, do a few sets of cable face pulls during your lunch break at work.
How to get the most out of your trap-building workouts
Step 1:
Make sure you’re using a weight that is challenging but still allows you to maintain proper form.
Step 2:
Focus on engaging the target muscles throughout the entire range of motion.
Step 3:
Try switching up the exercises you do every few weeks to prevent plateauing and keep your workouts fresh.
FAQs
Q: Are trap-building exercises only for bodybuilders?
A: No, trap-building exercises can be beneficial for anyone looking to improve their posture, strengthen their upper body, and prevent injury.
Q: How often should I do trap-building exercises?
A: Aim to do these exercises 1-2 times per week as part of a larger upper body workout routine.
Q: Can I do these exercises at home without equipment?
A: Some exercises, such as chin tucks, can be done at home without equipment. However, exercises that require weights or a cable machine will need to be done in a gym or with equipment at home.
Conclusion
There you have it – 8 highly effective trap-building exercises that will help you achieve that strong, sculpted upper body you’ve always wanted. By incorporating these exercises into your fitness routine and following our tips and tricks, you’ll be well on your way to becoming a trap-building pro. So grab your weights and get to work – your traps will thank you for it!
